Yeeeeeeeaaaaaaahhhh budddy! - Dave's Log

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Dave284		...	07-01-2010 @ 00:12
Member 832, 522 posts SQ 50, BP 0, DL 0 50.0 kgs @ 74kgs UnEq	shaunclegg said:nice lifting mate fair play! cheers pal, i cant f**king wait to actually get back in the gym and squat/pull/do anything after being injured!!
Dave284		...	08-01-2010 @ 12:13
Member 832, 522 posts SQ 50, BP 0, DL 0 50.0 kgs @ 74kgs UnEq	tried to do mates emi dissy testing at chi uni, no f**ker turned up to supervise so back to the now OPEN taro... hockey ball hit flexor, it band, groin mobility stretch hip flexors activation squat bar x 1, 000, 000 60kg x 3 60kg x 3 60kg x 3 80kg x 3 80kg x 3 80kg x 3 100kg x 3 100kg x 3 100kg x 3 deadlift 70kg x 3 120kg x 3 150kg x 1 170kg x 5 hanging leg raise x 8, 8, 8 band side bend 3 x 10 called it there. home and iced knees. first pain free squats ive done in literally years, all felt fine and light. Deadlifts were fine too, should be back up to PR levels in a month or so i hope.
Dave284		...	09-01-2010 @ 18:37
Member 832, 522 posts SQ 50, BP 0, DL 0 50.0 kgs @ 74kgs UnEq	Floor press bar x 5 60kg x 5 80kg x 1 100kg x 1 120kg x 1 140kg x 1 - ass came up 130kg x 1 100kg x 5 100kg x 5 100kg x 5 MP 50kg x 3 60kg x 1 70kg x 3 60kg x 9 equal rep PR DB rolling extension 12.5kg x 10, 8, 7 Bench pull in rack 60kg x 10 80kg x 10 80kg x 10 60kg x 10 60kg x 10 rev fly 7.5kg 3 x 10 Last week of floor pressing. Been toying around with the idea of changing my split some more...beginning to come to the conclusion it might be a bit pointless. Insted Im thinking I just need to be more intellegent with 5/3/1. For me this might mean: 1).not benching over a 5 as because i pause all reps it just doesnt work for me 2).working up on squats more often not a lot of point in binning something thats working i guess...
Dave284		...	10-01-2010 @ 17:54
Member 832, 522 posts SQ 50, BP 0, DL 0 50.0 kgs @ 74kgs UnEq	foam roll, hockey ball mobility Complex's deadlift, row, clean, front squat, push press, back squat - 6 reps each bar - 1 round 40kg - 4 rounds Plank with feet raised 1 min x 3 Glute bridge 4 x 10
Dave284		...	12-01-2010 @ 13:31
Member 832, 522 posts SQ 50, BP 0, DL 0 50.0 kgs @ 74kgs UnEq	Squat to a box at depth 60kg x 3 60kg x 3 90kg x 1 90kg x 1 100kg x 1 120kg 10 x 1 rack pull from the knee 60kg x 3 100kg x 3 140kg x 3 180kg x 3 200kg x 3 (double overhand w/straps as the bar is a bent one) split squat bw x 10 bw + 15kg plate x 10 Hanging leg raise bw x 10, 10, 10, 10 I used my oly shoes and normal stance for the box squats, relaxed my hip flexors on the box and came up. I liked them quite a bit actually, 120's were all fairly fast but not easy at all. Harder than free squatting. I kept my oly shoes on for the rack pulls as i forgot my slippers, all felt fine, had more but decided against as my knee still isnt 100%.
b_rex		...	12-01-2010 @ 13:39
jogging bottoms are like sweat pants Member 935, 972 posts SQ 220, BP 120, DL 227.5 567.5 kgs @ 97.6kgs UnEq	How are you doing those split squats? i.e. is the rear foot elevated? Are you holding the plate on your chest or by your side?
Dave284		...	12-01-2010 @ 18:23
Member 832, 522 posts SQ 50, BP 0, DL 0 50.0 kgs @ 74kgs UnEq	back foot up plate to the chest mate. I generaly so some oly stuff after I squat but Im thinking it could be a little added pressure on my dodgy knee at the moment if I do.
Dave284		...	13-01-2010 @ 00:55
Member 832, 522 posts SQ 50, BP 0, DL 0 50.0 kgs @ 74kgs UnEq	Right after much being a c**t and f**king about thinking about different s**t to do, I have decided to stick on 5/3/1 but to change it up a fair bit from what I have been doing. Im writing it here so I can remember it lol: Squat 5/3/1 (on light weights I dont give a f**k about im just going to hit the perscribed reps and then go up. So on most '5' weeks I ll hit something heavier, potentially ditto 531 weeks) squat downsets GM hanging leg raise Bench 5/3/1 - no reps over a 5 what so ever. My bench has gone nowhere on 531 and I think its mainly because I havent trained it heavy enough. I went 130 to 140 by doing a lot of overload stuff pretty fast. So heavy=goooood. downsets closer grip rolling extensions 5 x 10 DB row to a max set rev fly 3 x 10 Deadlift 5/3/1 - high reps have been good to me here but I think once a cycle I ll work up to a heavier 5, 3 or single Few downsets, light like Box squat to a // box - keep it easy abs MP 5/3/1 MP downsets ss chins rev band/floor press/pin press (rotate every cycle) - not to any max's 3 x 5 maybe bench pull 5 x 10 curls I ll also be doing some conditioning, complex's x 1 a week and a couple of easier sessions, maybe row/cycle. In these sessions I might do some bo***cks prehab stuff like band pull aparts etc. I think these tweaks are going to be an improvement on what Ive been doing already. I ll most likely rotate the assistance every 1-2 cycles, potentially bring in some this like power cleans, rack pulls, front squats. With the box squats im going to judge the weights mainly on bar speed, I doubt I ll go much over 120kg, most likey start with 3's at 90-110 I think. These have helped my dead a lot in the past, plus I like them. Thinking over, let the lifting begin as of monday next week! (reloading knee until then).
Dave284		...	13-01-2010 @ 15:39
Member 832, 522 posts SQ 50, BP 0, DL 0 50.0 kgs @ 74kgs UnEq	foam roll thoratic spine, it band, groin mobility static stretch bench bar x 10 60kg x 3 60kg x 3 80kg x 1 100kg x 1 120kg x 1 130kg x 1 140kg x 1 - equal PR 130kg x 2 - equal PR *closer grip* 110kg x 5 100kg x 5 85kg x 10 rolling extension 10kg x 10 12.5k x 10, 10 DB row 20kg x 5 40kg x 5 60kg x 15, 10, 5 (no straps used for the '5'). chins bw x 10, 8, 6 Done. Havent benched for a month so pretty happy with an equal PR. Form wasnt quite on point but got it up fine. Looks like the floor pressing might have set me up for some good benching in the near future. BW 84.5kg, probably the lightest ive been when ive pressed 140. Its a much better 85 than it was though.
Dave284		...	15-01-2010 @ 20:57
Member 832, 522 posts SQ 50, BP 0, DL 0 50.0 kgs @ 74kgs UnEq	felt like a pussy all day roll stretch rev band dead w/choked lights 110kg x 1 150kg x 1 190kg x 1 230kg x 1 250kg x 1 265kg just missed it, just felt like a huge douchebag and didnt stay with it. got the strength but today was an abortion of a session GM 60kg 5 x 10 Hanging leg raise bw 4 x 10 Hip thrust 40kg x 10 60kg x 10 60kg x 10 Meh.
Dave284		...	16-01-2010 @ 13:23
Member 832, 522 posts SQ 50, BP 0, DL 0 50.0 kgs @ 74kgs UnEq	may as well train, turned out alright lots of rolling push press 50kg x 3 70kg x 3 80kg x 1 90kg x 1 100kg x 1 - this was a little more of a pressed out push jerk as I dipped a little at the end. still not very hard 80kg x 3 curls elbow prehab oly bar 5 x 10 cable row '10' 3 x 10 DB power clean 7.5kg 3 x 10 Pallof press 3 x 10 each side cable crunch 3 x 10 50 snatches with each hand with a 20kg DB - 6:40 Job done.
Dave284		...	18-01-2010 @ 22:02
Member 832, 522 posts SQ 50, BP 0, DL 0 50.0 kgs @ 74kgs UnEq	Fran - 8:36. Pretty bad time and it was f**king savage! 21-15-9 reps of 40kg thrusters and chin ups.
Dave284		...	19-01-2010 @ 15:48
Member 832, 522 posts SQ 50, BP 0, DL 0 50.0 kgs @ 74kgs UnEq	foam roll mobility activation knee outs squat bar x 10 60kg x 5 100kg x 5 115kg x 5 130kg x 5 150kg x 3 160kg x 1 100kg x 5 100kg x 5 100kg x 5 Power snatch from the hang 40kg x 3 40kg x 1 50kg x 1 57.5kg x 1 60kg x 1 GM 60kg x 10 60kg x 10 60kg x 10 Hanging leg raise bw x 10, 10, 10, 10 Good session. Zero pain anywhere squatting. I never used to believe any of this mobility/foam rolling bo***cks when people used to harp on about it, but im beyond converted. This is the best ive felt in years and in only 22. Today was '5' day on 531, top set was meant to be 132.5 but I refuse to put a 1.25kg plate on a bar im intending to squat. I saw no point in doing something like 130 x 10-12 so I binned it at 5. Moved slower than it should have but to be expected. Had way more than a tripple at 150 and couldve repped 160 again. Next week's top set is 140 so I ll shoot for some reps with that I reckon. So good to be back squatting.
Dave284		...	20-01-2010 @ 11:27
Member 832, 522 posts SQ 50, BP 0, DL 0 50.0 kgs @ 74kgs UnEq	Left shoulder feeling tight after squatting yesterday so took it easy foam roll hockey ball stretch mobility MP bar x 10 40kg x 5 47.5kg x 5 55kg x 12 40kg x 10 40kg x 10 40kg x 10 Bench pull 60kg x 10 60kg x 10 60kg x 10 60kg x 10 Load of external rotations, seemed to help Band pushdowns, light band x 100 Had planned on doing some rev band pressing and chins but im aching a lot from squatting yesterday, didnt get much sleep last night and had to train earlier than expected as im giving some people lifts to a rugby match, so I just did what I had to and f**ked off.
b_rex		...	20-01-2010 @ 11:33
jogging bottoms are like sweat pants Member 935, 972 posts SQ 220, BP 120, DL 227.5 567.5 kgs @ 97.6kgs UnEq	Strong OH pressing, nice

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